You are here: Home / Archives for Monostructural

Tuesday, 23 January 2024

22 January 2024 by 7 Comments

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Complex: 1 Power snatch ⇒ 1 Hang power snatch

1 Complex @ 60% of 1-Rm snatch

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 75%

 

For quality

 

Conditioning:

18/14 Calories biked/rowed/skied*

70 Double unders

18/14 Calories biked/rowed/skied*

1:00 Rest

 

5 Rounds for time

(19:00 cap)

*Athlete must row twice, bike twice, and ski once

 

 

Post results and experiences to comments

Filed Under: 16-20 min, CFE, Couplet/Triplet, Lifting, Monostructural

Monday, 22 January 2024

21 January 2024 by 6 Comments

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

On a 3-minute clock, perform:

250/200m Row

20 Box jump overs (24/20″)

Max reps squats* in remaining time (115/78)

 

5 Rounds for score, rest 3:00 between rounds

*Odd sets perform overhead squats, even sets perform front squats

 

 

Post results and experiences to comments

Filed Under: 0-5 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Monostructural

Saturday, 20 January 2024

19 January 2024 by 2 Comments

Join us today, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD, equal work

Every minute on the minute, perform the following:

Minute 1: Partner A: Max reps kettlebell swings (70/53)

Minute 2: Partner B: Max reps kettlebell swings (70/53)

Minute 3: Partner A: Max distance single-arm suitcase carry each side* (70/53)

Minute 4: Partner B: Max distance single-arm suitcase carry each side* (70/53)

Minute 5: Partner A: 1 Round of strict “Partial Cindy”**

Minute 6: Partner B: 1 Round of strict “Partial Cindy”**

Minute 7: Partner A: Max reps GHD sit-ups

Minute 8: Partner B: Max reps GHD sit-ups

Minute 9: Partner A: Max calories biked

Minute 10: Partner B: Max calories biked

 

3 Rounds for score

*Athlete must switch arms every 50 ft

**Strict “Partial Cindy” is 3 strict pull-ups, 6 push-ups, 9 squats

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Hybrid, Monostructural, Partner WOD

Thursday, 18 January 2024

17 January 2024 by Leave a Comment

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Sprint Drills:

1:00 Bike sprint starts*

Rest 2:00

 

8 rounds for total calories

*10-second hard start, holding a tough pace for the remaining time

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Monostructural, Open Gym

Wednesday, 17 January 2024

16 January 2024 by 3 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

12 Rope climbs (13′)

24 Alternating single-arm dumbbell hang clean & jerk (50/35)

36 Calories rowed

 

…rest 2:00, then…

 

14 Strict handstand push-ups

28 Chest-to-bar

42 Calories biked

 

…rest 2:00, then…

 

16 Bar muscle-ups

32 Single-arm dumbbell overhead squats (50/35)

48 Calories rowed

 

For time

*Equal work, with one working at a time

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Hybrid, Monostructural, Partner WOD, Skill

Tuesday, 16 January 2024

15 January 2024 by 11 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Endurance:

1:00 Max calories bike

Rest 0:30

1:00 Max Burpee box jump overs (24/20″)

Rest 0:30

 

2 rounds for score

 

…Rest 2:00, then…

 

1:00 Max calories ski or row

Rest 0:30

1:00 Max shuttle runs (25′ = 1)

Rest 0:30

 

2 rounds for score

 

…Rest 2:00, now repeat…

 

For scores*

*Athletes will post 4 scores. Score for each segment is calories + reps.

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Monostructural

Saturday, 13 January 2024

12 January 2024 by 5 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*, partners alternate exercises

5 Shuttle runs (25′ down and back = 1)

10 GHD sit-ups

50-ft Front rack lunges (2×50/35)

5 Devil’s press (2×50/35)

10 Box jumps (24/20″)

100-ft Farmers carry (2×50/35)

15/12 Calories rowed

 

10 rounds for time

(35:00 cap)

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Hybrid, Monostructural, Partner WOD

Friday, 12 January 2023

11 January 2024 by 4 Comments

Join us TODAY for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Endurance:

3-person Team WOD*

600 Calories

(Bike, Ski, or Row)*

 

For time

*Equal work required (time or calorie). One person working at a time. The team can use the same machine throughout the entire WOD or switch at any point. The only requirement is all team members have to have a rotation on the chosen machine before switching. Team members must share the same machine.

 

 

Post results and experiences to comments

Filed Under: 20+ min, CFE, Monostructural, Team WOD

Thursday, 11 January 2024

10 January 2024 by 1 Comment

Join us this Friday, 12 Jan for a FREE class!

No experience is needed! Everyone welcome!

Register HERE for the 2024 CrossFit Open!

 

Sprint Drills:

Bike 1200m

Slow roll 600m

 

8 rounds for time pace control

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Monostructural, Open Gym

Saturday, 06 January 2024

5 January 2024 by 3 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

3-Person Team WOD, equal work required

Buy in:

As many reps as possible in 3 minutes of:

Rope climbs (13′)

 

For score

 

…Rest 2:00 minutes and then…

 

As many rounds and reps as possible in 21-minutes of the following:

18 Devil presses (2 x 50/35)

36 Wall balls (20/14) @ (10/9′)

18 Power cleans (155/103)

 

For score

 

…Rest 2:00 minutes and then…

 

Sell out:

3:00 Max calories biked

 

For score

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Monostructural, Strength/Speed, Team WOD

Friday, 05 January 2024

4 January 2024 by 7 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

4 Bar muscle-ups

20 Double unders

8 Strict handstand push-ups

20 Double unders

12 GHD sit-ups

20 Double unders

 

4 rounds for time

 

 

Post results and experiences to comments

Filed Under: 16-20 min, Bodyweight, Gymnastics WOD, Hybrid, Monostructural, Skill

Wednesday, 03 January 2024

2 January 2024 by 8 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Skill:

10/side Single-arm kettlebell rows

10 Double dumbbell pike-seated top-to-top strict press

1:00 Rest

 

4 Rounds for quality

 

Conditioning:

As many rounds and reps as possible in 14-minutes of the following:

14/11 Calories rowed or skied

14 Deadlifts (185/123)

28 Crossover single-unders

 

For score

 

 

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Couplet/Triplet, Monostructural

Tuesday, 02 January 2024

1 January 2024 by 7 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Strength:

Front squats

3 @ 65% 1-rm

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 80%

 

For quality

 

Conditioning:

“6-Minute Row Test”

 

For total meters rowed and 500m pace

Compare to Monday, 11 July 2022

 

 

Post results and experiences to comments

Filed Under: 6-10 min, CFE, Lifting, Monostructural

Monday, 01 January 2024

31 December 2023 by 7 Comments

Class today is at 0900 ONLY! Happy New Year! 

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (11/10’)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Monday, 02 January 2023

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural, Strength/Speed
« Previous Page
Next Page »